CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Friday, March 31, 2017


Thursday, March 30, 2017


Coach Sol - (8 AM) - Just Brian and Me

Warm Up

400m Run and WMCF dynamic warm up


4 Rounds for time of

30 Double Unders
20 KBS (44#, Rx was 70#)
10 T2B

11 minute time cap

I did really good on the first round, but then started missing double unders.  I was capped on the last round with 8 double unders completed.  Final score 11:52.  I could break the KBS into 2 sets of 10, but was doing singles on the T2B.

Back Squat

20 reps unbroken
suggested 60% of 1RM (110#), I used 95# instead and was able to complete the 20 reps

200m Plate Pinch Run

Rx was 35#, I used 25#

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